Build to a heavy set of 2. You may drop the barbell between reps but complete pretty close to each other.
12 min DB Snatch Ladder:
2-4-6-8-10-12-14…
DB Hang Snatch
DB Goblet Squat
DB Snatch
Continue adding 2 reps until time runs out.
Throwback Tuesday! Try to beat your time from 11/27/18.
For Time:
150m Row
20 Burpees
150m Row
19 Burpees
150m Row
18 Burpees
150m Row
17 Burpees
…Continue until you complete 150m Row and 1 Burpee.
45 min time cap
In remaining time:
Find a heavy Clean & Jerk
Taken from the rack, 3 second pause at the bottom of the dip, then explode into your split jerk with a 3 second pause in the split position with bar overhead.
Work on maintaining that strong uprigh front rack position in the bottom of the dip. Then explode out of that dip and catch the bar in the split position, hold that bar above head for 3 seconds making sure your stabilized then stand.
13 min AMRAP
10 Clean and Jerks
20 Wall Balls
30 DU’s
*weight should be a light to moderate weight where you should be able to push cycling your C&J’s, only breaking them up to a single set or two*
Build to a moderate set of 5 THEN complete 5 sets of 5 at that weight.
3 Rounds for Reps:
3min AMRAP:
1 Weighted V Sit
1 Weighted Ab Mat Sit Up
1 Weighted V Sit
3min AMRAP:
Deadlifts @ 70-80%
3 min AMRAP:
1 Weighted V Sit
1 Weighted Ab Mat Sit Up
1 Weighted V Sit
Each AMRAP will have its own score.
1 Weighted V Sit+1 Weighted Ab Mat Sit Up+1 Weighted V Sit=1 rep
Treat it as a “complex”
Deadlift percentage will be determined from what you lift in the strength section.
There will be no rest between AMRAPs!
CrossFit Wig Wag 